We have all heard the excuse before, “I don’t have enough time to workout”. However, sometimes you literally don’t have the time, but doing something is better than doing nothing. A 20 minute, 100 calorie workout is better than 0 minute, 0 calorie workout. A study in the European Journal of Applied Physiology found that 15 minutes of resistance training was just as effective at boosting participants’ metabolism as 35 minutes. Plus there are some major benefits to working out at home! 1. It’s affordable. 2. No excuses! You can do your workout in front of the TV if you choose to! 3. Minimal equipment. You can get creative and use household items to add weight to your squats or lunges. Here are a few workouts that take 20 minutes or less out of your day that even the busiest person could find time for.
15 squat jumps
5 push ups
25 high knees
7 burpees
10 lunges
7 squats
5 push ups
7 squats
15 squat jumps
1 minute wall sit
5 push ups
25 high knees
Repeat 3 times
Once finished with whatever workout you choose to do, it is extremely important to stretch your muscles! The workout above focuses a lot on legs, with some upper body. Here are some general stretches to do after your workout! Do each move 4 times for 20 to 30 seconds.
Forward bend
Good for: Hamstrings
Sit on floor with legs extended. Maintain straight back while reaching toward toes (even if you can’t touch them); hold.
Runner’s lunge
Good for: Hamstrings and calves
Stand 10 inches away from a wall; place palms on it. Step back with right foot. Bend left knee, keeping right heel down; hold. Repeat on opposite side.
Shoulder stretch
Good for: Back and shoulders
Raise right arm and bend elbow over head at a 90-degree angle. Use left hand to grab right elbow and pull it gently to the left; hold. Repeat on opposite side.
Heel drop
Good for: Ankle and foot joints
Stand on bottom step of a flight of stairs with balls of feet on edge of step. Gently allow heels to drop; hold.